Core Evaluation

The center of the body, which some call the core, is where all motion begins and ends. It’s where perturbing forces are dissipated. You can’t develop a strong physique without working the core.

Most think of the core as being the six pack muscles the rectus abdominus. It is not limited to the muscle you see in the front of the body but includes all side of the mid-section (front-rectus abdominus RA, sides-obliques O and quadratus lumborum QL, and back-erector spinae ES), the deep girdle muscle (transverse abdominus TA), as well as the muscle are the hips (gluteals G). Considering this you need to work on all sides of the core. Think of it like painting a house; you don’t just paint the front (RA), but you need to paint the sides (O and QL), the back (ES), the interior TA, and the basement (G). Therefore you should evaluate and train all sides.

To understand your core ability perform a series of tests with a trainer. These tests can be used also when you train.

Note: One of the best ways to work the core and to protect it when doing anything physically demanding is by tightening the area when performing any strength exercise or lifting motion. Since the core is affected when you perform most muscular motions it’s a good idea to tighten the core area by performing a drawing in maneuver. The drawing in maneuver is where the navel is sucked into the stomach, through tightening the girdle muscle, transverse abdominus, as well as tightening the superficial obliques and rectus abdominus. By doing this a rigid muscular shield is put in place around the low back protecting it from any detrimental forces.